Military personnel, emergency responders, and medical personnel risk their health and lives for the sake of others. Needless to say, even excessive mental overload can negatively affect brain function. To better recover from injuries or prevent brain function problems, let's figure out how to keep your brain healthy.
Tip 1. Pay attention to four aspects of the health pyramid
There is a concept called the brain health pyramid. O'Bryan advises focusing on four main elements of the pyramid. This includes spiritual and emotional structure, biomagnetism, and biochemistry.
For example, poor posture and physical problems are some of the reasons for brain damage. An example is osteoarthritis, which affects many people. This disease involves joint displacement and reduced blood flow. As a result, the immune system does not respond properly, and inflammation occurs in the brain.
Tip 2. Consume fiber-rich foods
The health of your microbiome is closely related to the health of your brain. It mainly requires prebiotic fiber. Human diets have been very rich in fiber since prehistoric times. Hundreds of years ago, people consumed about 150 grams of fiber per day. Compare this with the approximately 15 grams of fiber per day that modern people consume on average, and you will understand why gut health problems are common nowadays.
The microbiome in your gut is responsible for supporting your immune system, producing necessary chemicals such as vitamins, and extracting energy. If you do not follow a balanced diet, some or all of these functions may be disrupted. Plenty of foods contain prebiotic fiber, such as berries, avocados, coffee, unripe bananas, dark chocolate, spinach, cabbage, and many others. Learn more about their impact in the Genius Foods summary.
Tip 3. Do not avoid fats in your diet
Of all the micronutrients, including proteins, carbohydrates, and fats, the latter are the most stigmatized. People associate them with weight gain, as well as with various diseases and health problems. Some fats can positively affect brain health, and you should not avoid them.
For example, consuming the first cold-pressed olive oil (EVOO) is beneficial. It contains oleocanthal – a compound known for its anti-inflammatory properties. Another type of good fats is omega-3 fats, such as DHA and EPA. They also have anti-inflammatory effects, which puts them in the category of best brain food.
Tip 4. Prefer consuming foods that help you focus
Eating too much sugar is harmful. People who consume a lot of sugar are prone to cognitive decline, reduced neuroplasticity, memory problems, and even learning difficulties. Even fructose, sold as a natural sugar substitute, can be harmful to brain health. The main problem today is that sugar is in most products, and you can find it where you least expect it.
If you want to be sure you are not consuming too much sugar, the safest choice will be fruits low in sugar, such as avocados, coconuts, cocoa, and olives. Berries are foods that improve memory due to their high antioxidant content. For example, consuming blueberries for 12 weeks can improve memory and mood, as it is a powerful, mind-boosting food. Moreover, berries are perfect brain food snacks during the workday.
Tip 5. Follow the "16:8" eating schedule
The brain and body use glucose as fuel. However, glucose is not the only type of food for brain function. There are also ketones, which are much more efficient than glucose. They are cleaner because ketone production requires fewer steps than glucose production, producing fewer harmful byproducts. To achieve ketosis, one should alternate fasting and feasting.
The optimal cycle is sixteen hours of fasting, followed by eight hours of eating – also known as the "16:8" method. For women, it is better to start with shorter periods of fasting, twelve or fourteen hours, because prolonged fasting negatively affects reproductive function.
Tip 6. Engage in physical exercise
Physical exercise plays a crucial role in the brain’s extraordinary power. It controls vital functions such as thinking and running. Anthropologists have studied how brain size relates to physical endurance in various animals, from guinea pigs to wolves. Surprisingly, they found that animals with the largest brains also have the highest level of physical fitness.
Physical exercise improves blood flow to the brain, providing it with the nutrients necessary for growth and cell maintenance. Exercise reduces inflammation, helps insulin deliver sugar to cells, improves memory, and increases BDNF levels. You don't necessarily have to climb Everest every month to feel the benefits of physical exercise. Even a simple daily walk can positively impact brain health.
Tip 7. Sleep quality and at least seven hours per night
Sleep controls food cravings, metabolism rate, and weight control. It strengthens the immune system, stimulates creativity, and is necessary for coping with stress, processing information, and acquiring new knowledge. Sufficient sleep, amounting to at least seven uninterrupted hours, affects our genetic makeup. In 2013, researchers noticed that a week of sleep deprivation caused negative changes in the functioning of 711 genes.
Currently, no drugs or supplements can effectively regulate the level of the leptin hormone. To achieve leptin balance and promote overall mental and physical health, you need to improve your sleep. Remember that an adequate amount of restful sleep is fundamental to unlocking your full potential and leading a flourishing life.
Tip 8. Visualize desires and train your brain accordingly
Your brain can only transform through the power of imagination. Brain scans show that different brain areas are activated during imagination and action. So, when you visualize the letter A with your eyes closed, your brain's primary visual cortex becomes activated in the same way as when you look at the letter A. Thus, visualization can increase productivity by using the same neural pathways as physical action.
Moreover, using imagination can improve your muscle strength. In a study by doctors Guan Yue and Kelly Cole, they compared a group that performed physical exercises with a group that imagined exercises under an encouraging voice guiding them. In the group that was engaged in physical training, muscle strength increased by 30%, while in the group that was engaged in imagination, this indicator increased by 22%. This demonstrates how powerful the mind can be in achieving our goals.
Therefore, nutrition, sleep, and physical and mental activity are the foundation for brain health. Implementing the above habits is possible if you care about your health. The brain is the organ that governs your life, so do everything possible to keep it in good condition.
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